Turkish Pide with an Easier Life twist (Updated): kidult food, prep ahead, low-fat, dairy-free, option for spelt flour

Pide is a low-cost staple in Turkey, a pizza-like bread covered with a layer of spiced minced meat and vegetables

updated 2025; original 2016

Weeknight treat, wallet-friendly fun family fare

In Turkey, the dough and filling are raw when the pide goes into the oven, giving crispy sides and a soft base for the meaty filling.

67 however prefers a crispy base, and in order to make life easier for cook on weeknights, pre-cooked a low-fat filling.  On the day needed, the bread boat - which takes only 15 mins prep - is flash-baked to prevent a soggy bottom.  

Minced lamb is the traditional filling but releases a great deal of fat and is rather expensive in the UK.

67 used beef instead, draining off fat to reduce cholesterol.  Minced turkey or chicken can also be used but the spices will need to be increased by 1/8.  

Vegetarians/vegans can replace meat with a favourite veggie mince OR if you don't have gut issues, crumbled firm tofu, fresh or out of a carton.  Increase spices by 1/8; test by frying a little of the filling and adjust seasoning accordingly.

Serve with crispy lettuce leaves and chunks of cucumber.

Cost: £4.50'ish (2/25)
Feeds: 3-4

Ingred:   

Filling:

Sugar-free Chinese meat rub for that charred spicy sweet rib taste: lo-fat, dairy free

This recipe is worth its weight in gold for easy, tasty week-night meals...
                                                                                                                    updated 1/2025; original 2015

Healthier Chinese Spicy Belly Pork Strips/Ribs ' 

(option for beef/lamb ribs, chicken thighs/wings and other cuts of meat )

' ...lovely and juicy; I usually avoid ribs because they're so messy!' Taster

                                                                                      

Here's a spiced marinade that will give any of cut of pork, beef or chicken the quintessential flavour of  Chinese Spare Rib. 

Post Christmas - or anytime - the great thing about the rub is that it's almost-no-sugar.  And because the meat is barbecued, roasted, or grilled on a rack, excess fat is released and drains away.   

There's no gloopiness; the meat becomes tender, exotically flavoured and covered with crunchy burnished bits. The sauce is much healthier than take-aways or supermarket offerings.  

Winter or summer, prep the meat the night before and it'll be ready by dinnertime.  

Some less expensive cuts may need poaching beforehand which will tenderise the meat so that is is nearly falling off the bone.  Poaching also reduces fat. 

The recipe has been in 67's cookbook for ages but may have been adapted from the (London) Times.

Feeds: 6-8 (as part if a 3-4 course meal) 
Cost: depends on the meat; £5-10'ish?? (Jan 24) Recipe halves nicely

Ingred:
1 kilo/2 pounds meat (pork ribs, chops, tenderloin, belly, shoulder or pork butt; beef ribs, flank or other from-the-belly steak; strips of rump steak; chicken breasts, legs, wings) 

4 tbsp dry sherry or white wine or grape juice
4 tbsp reduced-salt (not low-salt) soy sauce (if there are blood-pressure issues, replace half the soy sauce with good stock)
1 tbsp sugar (opt)
4 cloves garlic, grated or minced (opt)
1/2 tsp each dried cinnamon, nutmeg and cloves
1/2 tsp salt
2 rounded tbsp Dijon or other mild mustard

Method: 

RICE & WHITE SAUCE SALAD: when barbeques & salad bars take their toll

A buffet salad designed not to upset a dicky tummy...

Lean, clean and soothing white basmati salad

In England, we aren't used to heat waves and the food 'n  drink that appears with them.  Like fire-cooked food and salads from happy cooks trying to outdo each other with sassy ingredients and dressings. 

That's great and guests will enjoy them all.

But if you're suffering from overeating or an uneasy tummy, bland'ish food is the way to go. 

Individual bowls of salad veg with separate dressings makes guests' choices easier.

Simple potato salads with maybe one extra ingredient - finely sliced celery, hard boiled eggs - are brilliant (there are plenty of good ones in 67goingon50's archive).  Strongly recommended is plain Lo-fat 10-minute Smashed Potato Salad.

Plainer salads don't have to be tasteless though, as this post's Rice & White Sauce Salad proves.

It's very soothing in appearance, flavours and texture.  It's creamy but low-fat with delicate non-strident flavours. Easily digested, it settles and calms upset stomachs.  

It won't cost much, is easily to put together, can be prepped ahead and does Triple Duty as a vegan, vegetarian or carnivolre choice.

Every salad buffet should offer something like it.

Cost: min £1'ish, more depending on additions (2023)

Portions:2-3     easily multiplied

Ingredients:,

1.5 cups cooled cooked white rice (1/2 cup raw - Cook in water perfumed with a slice of fresh ginger, a large garlic clove (optional), 2 spring onions and - if you like - half a stock cube, drain, discarding aromatics) 

generous 1/3 cup frozen peas, defrosted

Optional additions

ribbons of cold thin cooked 1-egg omelette  (opt)

thinly sliced mushrooms cooked in butter & lemon juice (opt)

shredded cooked chicken (opt)

finely cubed firm tofu (opt)

Dressing

1/4 cup mayo

generous 1/2 cup strained plain yoghurt (Greek, Icelandic or regular yoghurt home-thickened - see bottom of page Salad Dressing a la 67goingon50 )

2 spring onions (green only for the fodmar wary), coarsely chopped

1/4 tsp dried or 1 tsp fresh chives (opt but adds subtle flavour)

1/4 tsp dried or 1 tsp fresh parsley (opt but adds subtle flavour)

1/4 tsp dried or 1 tsp fresh dill (opt)

pepper & salt

Method:

1. Place salad dressing ingredients in small bowl; use a stick or bowl blender to blitz until completely smooth; refrigerate until needed
2. If rice is clumped together, put into a freezer bag; close; gently press any lumps until grains are separate; refrigerate till needed
3. At least an hour before serving, mix together rice, peas and choice of additions
4. Stir in enough dressing to generously moisten but not overwhelm (leftover sauce can be used elsewhere)
5. Keep cool till needed  

Comments:

'I had this when I was recovering from gastric 'flu and it calmed my sore tum; the yoghurty dressing was like a balm. I ate little else that day.' Retired writer

Tips:

• If you liked this you will also like Foods for a Dicky Tummy/Overindulgence 
• For classic 67goingon50 potato salad recipes go here 

 

              Please leave a Comment in the box below 

This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.

PENSIONERS' DELIGHT: LEMON PEPPER PASTA:, frugal, opt for dairy free, hot or cold

A simple, delicious pasta dish for a two-some/singleton that won't break the bank...

 Simple Lemon Pepper Pasta
'gorgeously lemony & cheesy'

Okay, it's pasta, and pasta are carbs but one day a week when carbs are allowed is good for the soul.  

To compensate, the dish is low in cholesterol so great for the health conscious.  If you use vegan parmesan, it's even lower in fat.

Thius a classic Italian recipe which 67 adapted to add fibre and offer alternatives to cut costs.  

That said, even though the basic recipe is ultra frugal, there's no stinting on flavour. The pasta is bathed in creamy lemony & cheesy flavours.  The basil (sadly forgotten in the photos), adds punch and colour. 

To raise the dish to the next level, extra options can be added.  And it shouldn't cost too much, especially if they're leftovers or condiments from the cupboard/fridge.  

67 added asparagus, avocado, peas & radish because they were in the fridge but would have no problem just adding 1 or 2 items like artichoke hearts or asparagus.

Lemon pepper pasta: wallet-friendly extras raise the flavour bar 

Cost: min. min £2.00'ish (7/24)

Feeds: 2 (singletons, halve amounts or save leftovers for packed lunch next day) 

Ingreds:  

7 tbsp olive oil

7 tbsp freshly grated parmesan (or other cheese of choice)

4 tbsp lemon juice (about 1 whole lemon)

1/4-1/3 tsp salt (to taste)

few pinches coarsely ground black pepper

8 oz pasta, pref wholemeal; spaghetti is ok but any shape will do

generous handful pref fresh basil, coarsely chopped (or generous 1/8 tsp dried basil; in a pinch, fresh parsley will do) 

1/2 tsp fresh lemon zest

Choice of 1-3 x 1/2 cup:

 asparagus 

 artichoke hearts (tined, jarred or deli)

 olives ((tined, jarred or deli)

 frozen peas 

 fine green beans

PLUS optional:

   ripe avocado in bite-size chunks, bathed in lemon juice 

   thinly sliced radish for garnish

Method:

BRAISED BEEF & POTATO STEW, UKRAINIAN STYLE: wallet-friendly, low fat, high fibre, easily digested

A Ukranian stew stuffed with cheaper flavourful cuts of beef and potatoes is classic comfort food wherever you are...  

Thick & unctous Ukranian Beef & Potato Stew, with root & frozen veg

It seems that the classic Ukranian Beef & Potato stew - wallet-friendly comfort food par excellence - has as many variations as American meatloaves and English fruit crumbles.

Some recipes call for small pieces of beef, while others recommend 1inch cubes or slim fingers of beef.  Paprika and cream are added in some; tomatoes and/or root or frozen veg in others.  Potatoes are added at the beginning of the cooking process or near the final stages. 

Ukranian Beef Stew can be cooked on the stove or in a slow cooker.   

67goingon50 combined several recipes and took the all-in-one slow-cooker route (while still struggling with the tail-end of flu).  See Tips for untested stovetop method below.

Don't be put off by the cost of beef; it's on special this week and the recipe makes a great deal of stew with plenty of leftovers to freeze for other meals. 

Stewing beef (£5.75 per 500g/17.6 oz at M&S; lower prices elsewhere) is ideal but bone-in beef, chicken or pork can also be used.

Reader, the result is fantastic.  Richly flavoured, the meat was fork tender, the root vegetables soft and easily digested; the potatoes soaked with gravy yet holding their shape.  The addition of frozen peas and fresh corn niblets add texture and colour.

The stew suits all ages and fits any budget.  Beef (or other chosen protein), potato, onion & carrot are the basics but using up the remnants of your veg drawer adds interest and layers of flavour.  

Cost: £5-7

Feeds: a crowd

Ingredients:

1 tbsp oil
500g/17.6oz stewing beef, gristle removed, in 3cm/ 3/4inch cubes

1 med-to-large onion, diced
2 med carrots, quartered vertically & sliced
1 medium parsnipo (opt) in the same size slices as carrots
1 stick celery, sliced (opt)
1/2 large bell pepper in cubes (opt)

3 cups warm water
2 beef stock cubes or 3 tsp stock granules
60gm/2 generous oz  tomato paste

1 tin tomatoes, juice included
1 tbsp smoked paprika (opt)
5-6 shots Worcestershire sauce (opt)

2-3 tsp salt, to taste (67 used 2 tsp)
1 tsp pepper
3 bay leaves

2-3 large potatoes, in large cubes

1 cup frozen peas

1/2 cut corn niblets (opt)

Method:

PENSIONERS' DELIGHT: CARNIVAL PRAWN & POTATO SALAD, healthy, low-fat, sugar free

As sweltering temperatures continue, kitchens have slipped into emergency mode... 

Colourful, delicious summer salad of prawns, potatoes & vegetables
 

As high temperatures continue, the many without a handy barbecue can't bear cooking.  Thankfully, supermarkets and independent butchers continue to offer plenty of cold cuts, cooked chicken and smoked fish.  

The wise will already have stored  tuna, olives and pickles, and maybe even a tinned chopped ham, in the cupboards.  

This week, however, 67goingon50 concentrates on leftovers, in this case half a 140g packet of cold water prawns.

Thrown together with bits and pieces from the fridge adding rich veins of texture and flavour, the salad is bathed in a creamy dressing.  It looks pretty and tastes marvellous. especially if eaten straight from the fridge.   

67 teamed the prawns with sliced new potatoes, cooked in about 7 minutes early in the morning. 

But if you didn't want to cook at all, and budget allows, supermarket cooked potatoes or even deli potato salad could replace your own potatoes.  Packets of ready cooked rice might also do.

If prawns aren't within your budget, other cooked fish or cooked chicken would be suitable substitutes.  

Apart from corn and the potatoes, the recipe is  forgiving; don't hesitate to add or subtract or replace any vegetables or fruit.

Cost: under £5

Feeds: 2-3

Ingreds:

Salad

70-100g/2.5-3.5oz fresh water prawns (the small curly ones)

250gm/8.8oz new (or other firm) potatoes in 1/2in/2cm slices, cooked 

corn niblets from one large ear of corn, cooked and removed from the cob  OR  195gm tin of corn niblets

generous 1/3 mug defrosted frozen peas

5-6 baby tomatoes (or equiv) quartered, lightly salted & sprayed with olive oil

Optional:

     small chunks of avocado

     handful cooked asparagus, chopped

     handful cooked green beans chopped

     handful cooked tenderstem broccoli

Lemon Yoghurt-Mayonnaise

1/3 cup thick 0-fat yoghurt

generous 1/4 cup mayonnaise

finely grated zest of half a lemon

salt & pepper

1/4 tsp cayenne or chilli flakes (optional)

Method:

PENSIONERS' DELIGHT: £4 COUPLE'S MEAL, 3-COURSE SPICY CHINESE PORK SHOULDER , prepare ahead

£4 Easy tasty meal for 2: main course, carb & salad 

Couple's spicy, succulent Asian spiced pork steaks with potatoes & salad
'Hurrah!  Meat & two veg and no gloopy teeth jarring sauce.' 

These low-fat, low-sugar pork shoulder steaks are perfect for pensioners, a small household or cost-conscious family.  

They're easily prepped ahead, then slipped onto the barbie or in an oven or air fryer. 

67 only had new potatoes to hand; they were cooked al dente and fried till golden in a pan generously sprayed with oil (as in photo above).  Lower-fat options are ultra-crispy, steaming Uber baked potatoes (baked with the meat) OR super-easy 5-minute Asian noodles.   

A simple frugal salad refreshes and satisfies.  

Poaching the meat beforehand helps tenderise the meat and reduces fat.  After marinading, it's succulent, subtly flavoured with Asian spices but without a gloopy, teeth-jarring sauce.  

Note: The pork steaks in the packet* were almost like fillet steaks,  well over an inch thick.  Most pork steaks are about a third that size and will likely require less baking time.

 
Feeds: 2, easily multiplied
Cost:  £4 for 3 courses  (2xPork shoulder steaks £1.50; 2 x baked potatoes £1 - or less; sauce 50p; salad 50p)

Ingred:

2 pork steaks  

1.5 tbsp dry sherry/white wine/grape juice

1.5 tbsp reduced-salt (not low-salt) soy sauce (if there are salt or blood-pressure issues, replace half the soy sauce with water or stock)

pinch sugar

med clove garlic, grated or minced

generous pinch each dried cinnamon, nutmeg and cloves OR rounded 1/4 tsp 5-spice powder

rounded 1/8 tsp salt

1 generous tsp Dijon or other mild mustard

Method: 

PENSIONERS DELIGHT: SIMPLE MUSTARD MAPLE ROAST CHICKEN for a Fiver, low-fat; incl pricing for other courses

Don't forget to have a look at Welcome to the Blog

for tips on turning economy food into tasty satisfying dishes

Turn a supermarket chicken into something special...

Chicken with Mustard & Maple Sauce (half a chicken for 2): 
'a lot easier & quicker than the original recipe; the chicken was juicy and very flavourful' Tester

Despite the Government's welcome help, feeding the household is still a big worry and many have had to bite the bullet and lower standards a little, cooking standard chicken instead of free-range.

But they're discovering that treated properly, supermarket meats can be nearly as good as free-range.  

And supermarket meat prices/bargains are very good.

At M&S, a small chicken big enough for 4 is selling for £3.50 (as of 27/5/22).  A extra-small bird big enough for 2 adults & 2 children was only £2.70 at Sainsburys. (Their chicken has always been a surprise - in a good way -  for flavour and texture - when tested by 67 in the past.) 

(See this week's post  NAVIGATING THE FOOD JUNGLE IN A COST OF LIVING CRISIS...)

This simple recipe for Chicken with Mustard and Maple Syrup turns supermarket chooks into star.   

The recipe is a simplified version of the original recipe which poached the chicken before roasting.  This version instead places a tin of water in the bottom of the oven/air fryer to ensure it stays moist and firm.

Cost: £4 or under (around £5-6 with carb, salad & dessert)

Feeds: 4 or makes 2 meals for 2

Ingreds:

One small chicken

2 tablespoons Dijon mustard

2 tablespoons whole-grain mustard

2 tablespoons maple syrup OR honey

small clove garlic, grated (opt)

Garnish: couple of spring onions 

Method:

SINGLETON CHEAT'S PRAWN SALAD: wallet-friendly, carb-free, low-fat, easy and wallet-friendly

Prawns may seem to be an indulgence out off the reach of ordinary budgets but this recipe makes them go further...

Wallet-friendly prawn & vegetable salad with the help of supermarket friends
'Really lovely and it's great to know there are prawns left for another meal.'

As well as being wallet-friendly, the salad is healthy: high protein, high fibre, carb-free and low fat/cholesterol.  And delicious, too, of course!

It's another of those super-meals put together quickly and easily with the help of supermarket friends.  Both prawns and (optional) artichoke hearts are often included in M&S's excellent 3-for-2 offers.   

If you're having an office day, the ingredients pack inside a mason jar or plastic container with a well-fitting lid.   

Cost: £3'ish, depending on salad ingredients/leftovers at home (2022)

Feeds: 1

Ingreds:

2 mugs salad leaves: romaine, baby gems, iceberg, lamb's lettuce

herbs (opt): parsley, cress

generous handful of artichoke hearts, fronds removed (opt)

2/3 mug cucumber in thumb size pieces

2-3 tomatoes, in bite-size chunks

handful of leftover veg: cauliflower and/or broccoli florets or green beans or mange tout or asparagus OR freshly cooked and cooled veg in thumb-size pieces

one half a 140gm/5 oz container prawns in paprika or sriracha sauce, including sauce

4 tbsp thick 0-fat yoghurt OR a 50-50 mix of yoghurt & mayo

          pepper & salt

       squeeze of lemon juice (opt)

Method:

MEXICAN SWEETCORN & AVOCADO SALAD, easy-peasy, low-fat,

Sweetcorn, Red Pepper & Avocado team up for a colourful early autumn salad... 

'...a really gorgeous way to eat sweetcorn off the cob'

Avocados and corn on the cob are plentiful and well-priced right now, and teamed with red pepper and tomato make a delightful & easy autumn salad.   

The rich butteriness of the avocado, the crisp sweetcorn (whether shorn from a cob or drained, from a package), blistered red pepper and seed-free tomatoes provide a delightful punch of texture, flavour and colour.   

A bit of heat in the form of fresh chillis, chilli flakes or hot sauce brings a Latin American vibe.  Finish it off with a light sprinkling of olive oil and balsamic vinegar or Yoghurt-mayo dressing and a few toasted pumpkin seeds.  

Bliss.  

Serves: 6 as a side
Cost: £3 

Ingred:
ideally 2 medium ears of corn, nibs separated from cobs OR 240gm/8.4oz sweetcorn (drained) 
2/3 red pepper, in small dice 
up to 1 tbsp olive oil

1 finely chopped fresh chilli, seeds and membranes removed, Or 1/2-1 tsp chilli flakes or several dashes of Tobasco or hot sauce
1/4 tsp salt or to taste
small clove garlic finely grated

I large, firmish avocado, peeled and diced, liberally sprinkled with lime or lemon  juice, and well seasoned with salt & pepper 

1 large tomato quartered, seeds & membranes removed

Dressing

yoghurt-mayo dressing  
1 tbsp extra-virgin olive oil
1/2-1 tbsp lime or lemon juice
pepper 

garnish: toasted pumpkin seeds (opt)
             crumbled goat cheese (if you're not worried about cholesterol)
             coarsely chopped parsley

Method:

HARVEST VEGETABLES, Vegan, Dieters' Delight

A tasty carousel of mostly low-carb summer/autumn vegetables... 

Pan-fry of Harvest Veg: tasty, colourful, many textured -- a vegan's dream
'I'd eat this at any time and I'm no dieter!'

The ingredients of this wonderful dying-summer dish were chosen specifically to meet the demands of a no/low carb eating plan, hence it is full of low-starch veg and is pretty low-cal, too.  It's the perfect dish for harvest time. 

Tasters loved the combination of textures and colours as well as the multi-layered flavours.  One thing that wasn't added but would be welcome was bean sprouts.

No worries about calories or carbs?  Add carrots, fresh corn, potatoes and peas.   

As with stir-fries, the work is in the preparation.  Then it's like an assembly line -- some of the veg are braised, some flash-fried -- before coming together swiftly in a delicious melange.   

In keeping with the low-carb theme, the natural juices of the veg and flavourings are the only 'sauce'.  Thicken the sauce with a 1-1 slurry of cornflour, water, soy sauce and sherry but it will raise calories. 

Cost: depends on choices; say £2.50'ish

Feeds: 2-3 with a side of rice or noodles.

67 used a large coffee mug as a measure

Ingred:

   1/2 mug small cauliflower florets
   1/2 mug tenderstem broccoli, stems peeled & trimmed

   1/2 mug thickly sliced mushrooms; chestnuts preferred but any will do
   juice 1/2 lemon 
   1 mug thickly sliced courgettes, cut on the slant

   2 mugs slightly packed fresh spinach, washed & stems removed (or not if you don't like fiddling with stems)  
   1/2 mug halved baby tomatoes, lightly sprayed with olive oil & lightly salted
  
   light vegetable oil (groundnut/peanut is good)

   1 tsp reduced salt soy sauce
   1 1/2 tsp sherry 
   water or stock
    finely grated zest of half a lemon
   1/2 tsp grated fresh ginger (opt)
   1/2 tsp grated fresh garlic (opt)

Method:

MUSHROOM, TOMATO & GRAPEFRUIT SALSA, Vegan, low-fat, no sugar

A Saucy Salsa for All Seasons...

Tomato, Mushroom and Grapefruit Salsa
'Wasn't sure about this but really liked it.' Taster

A salsas is a terrific no-sugar, low-fat accompaniment to meat and fish.  They're a bit like a relish, but chunkier and drier, usually involving salad veg, fruit and an acidic dressing. Often served as a side, salsas can also be stirred into creamy salad dressings to add a punch of flavour.  

This one, inspired by Mushrooms Canada, was developed for a recipe involving eggs and bacon (English Breakfast Salad).  It has an unusual combination of ingredients but is incredibly tasty.  It chimed perfectly with 67's Felafel Platter but proved versatile in other dishes, too.

Cost: £3.50ish (6/24)
Feeds: Several

Ingred:
   170g/6oz ripe tomato, in med dice 
   113gm/4oz mushrooms, in med dice
   a whole grapefruit, peeled, membranes removed and segmented  in med dice (with juices if poss) 
  1/3 cup/75 ml red onion, in fine dice/OR if there are children eating, a quarter cup finely chopped chives
  1 med clove garlic, finely minced or grated
  1-1.5 tsp jalapeno pepper, minced OR 1/4 tsp chilli flakes (opt)
  1 tbsp olive oil
  2 tbsp lime juice
  1 tbsp each minced fresh basil & parsley (or 1 tsp dried)
  1/8-1/4 tsp salt

Method:

SALMON NICOISE PLATTER, lower salt & fat, high fibre, wallet-friendly

Beguiling on the plate: a lighter, subtler lower-salt version of Tuna Nicoise but no less tasty ...

                                                                                                                                          updated July 2022; first posted 2016

Summer's Delight: Salmon Nicoise Salad, diet friendly

Salmon Nicoise Salad is is lower in salt than Tuna Nicoise.  It has no olives (unless you want them) or anchovies, but delicious marinated bell peppers, sun-blush tomatoes and artichoke hearts add a sassy piquancy.  Creamy low-fat dressing perfectly complements the dense, moist flakes of salmon.

As well as being healthy, the salad can be wallet-friendly.  67 used frozen wild salmon* but when pockets are deep will splurge on conservation-grade farmed salmon from Norway**.

67 made the marinaded bell peppers from scratch - quite easily (See no. 2 in method) - but M&S now includes them in their 3 for £8 deli offers.   Jarred pepper (not tested by 67) will do but will cost more.  The artichoke hearts and sun-blush  tomatoes were purchased on the 3-fer deal at M&S (usually £3+ each) but making your own roasted tomatoes is easy and inexpensive. 

If serving at a picnic, either pack the ingredients separately and assemble on site, or prepare the platter in advance, wrap well in clingfilm and put the dressing in an airtight container.

Cost:  min £6
Feeds: 2-3 but easily multiplies

Ingred:
   2 salmon fillets
   200 gm/8 oz new, or waxy, potato
   1 bell pepper, red or orange OR half of each colour
   2 hard boiled eggs
   8 raw baby tomatoes or 3 large
   100 gm/4 oz green beans
   2 generous tablespoons artichoke hearts
   2 generous tablespoons sun-blush  tomatoes

Method:

1. Make dressing; set aside
2. Grill whole pepper, turning frequently, until blackened. (The 67 grill took nearly half an hour; the 67 air fryer the same time.)  Place in a deep bowl, cover with cling film.  Leave for half an hour.  When cool, remove skin, stem and seeds.  Cut in 1/4 inch/1/2 cm slices.  Pour over 2-3 tbsp of dressing; cover and set aside
3. Steam or poach salmon for 10-15 minutes; allow to cool, loosely cover with foil; break into large flakes; set aside
4. Bring a large pot of water to the boils; add new potatoes, cook 10-15 mins until a sharp knife meets a little resistance in the middle (the potatoes carry on cooking) for al dente; or until cooked through
5. Have a bowl of cold/iced water ready.  Take tops off green beans; drop into boiling water for 3-5 mins; remove; place in iced water
6. Place eggs in a pan of water; bring to a boil; turn off heat, cover; leave 6-8 minutes.  Run under cold water.   Roll on a flat surface, pressing down lightly until shells crack and peel easily. Cut eggs into vertical quarters.
7. If using artichoke hearts, cut off fronds bits; store-bought sun-blush tomatoes are improved by removing the skins; if using olives, rinse in cold water to remove some of the salt. 
8. Arrange everything nicely on a platter with raw tomatoes; either serve naked with dressing alongside or drizzle a little dressing over the platter.   

  Creamy Dill Vinaigrette  
     4 tbsp good olive oil  
     1 tbsp lemon juice 
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp finely chopped dill or 1/2 tsp dried (opt)
     1/2 tsp sugar, honey or maple syrup (opt)
     2-3 tablespoons strained 0-fat yoghurt
     1 tbsp mayo

OR

Creamy Lemon Vinaigrette Dressing

3 parts good olive oil

1 part lemon juice

1 generous tablespoon wholegrain mustard

1 small clove garlic, grated

good pinch salt; 1/4 tsp pepper

2-3 tablespoons Greek 0-fat yoghurt
1 tbsp mayo (opt)

Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.

Marvellous Croutons

You might think croutons are easy but it's the ratio of oil to bread that turns something ordinary into something memorable!

*Iceland or Waitrose

**Whole Foods, Kensington

Comment:

'I love this salad's freshness and the way the individual flavours combine. Today, in - and in between - Lockdown, it's a treat to add wonderful sourdough croutons and amp up the flavour with a few rinsed olives (to remove some of the salt).' (as below)

Olives and memorable croutons
replace artichoke hearts & sun-blush tomatoes

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This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.   

TUNA & WHITE BEAN SALAD, budget friendly, low-fat, almost instant

Packed with protein and fibre, it's delicious, quick, easy & satisfying

first posted 2016; updated 6/25

Tuna Salad, Italian Style 
'Fabulous low-cost lunch for 4!' 'Wouldn't have believed how quick & easy it is'Tasters

Everyone has a favourite recipe for tuna salad; this one grew out of need.  

A product had to be tested, guests were starving and wanted something substantial quickly.  

The result - Tuna & White White Bean Platter - was rather pleasing.  It offered good strong flavours, a wonderful mix of textures, carbs that are good for you and a bold, creamy dressing.

It's another versatile dish.  If there's time, add fresh green beans or tenderstem broccoli dropped into boiling water for 3 mins and blanched in cold water.  Sliced hard boiled eggs will add colour.  Those with a penchant for heat can add finely diced fresh chilli or chilli flakes.  

The antipasti mix of artichokes, olives and vine tomatoes came from M&S, reduced from £3 per 180 gms to just over £2 as part of a 3 for 2 offer. 

Cost: £5.50'ish (6/25)
Serves: 4

Ingred:
   1 tin tuna drained 
   1-2 x 400gm white beans, drained and rinsed, OR 600gm/21oz cooked, reconstituted dried beans
    all the artichokes & sun-blush tomatoes and half the olives in a container of M&S antipasti selection, or a small handful of each from other sources (If the budget is tight, add the olives, a generous handful of finely sliced peeled celery and/or blanched frozen peas and/or corn) 
    1/2 small red onion, in small dice   
    a generous handful radishes, topped, tailed, halved & thinly sliced 
   a fresh chilli, seeds & membrane removed, finely diced OR a couple of pinches of chilli flakes (opt)
    Pepper & salt
    salad leaves or fresh spinach

   1 recipe Creamy Balsamic Vinaigrette (scroll down) 

Method:

1. Wash salad leaves and pat dry with paper towels
2. Prepare vinaigrette; set aside
3. Place rinsed & drained beans in a large bowl; add onions, artichoke hearts & sun-blush tomatoes if using, olives, any other veg &  chilli
4. Stir in enough dressing to moisten but not overwhelm 
5. Fork tuna into mixed-size chunks; stir into bean-veg mix; taste; add more dressing if necessary, pepper & a little salt
6. Spread salad leaves on a plate and pile on the tuna salad 
7. Serve with a crusty French stick or, for the yeast-phobic, square rice cakes, or Matzo crackers

Creamy Balsamic Vinaigrette

    6-8 tbsp olive oil

     2 tbsp balsamic vinegar
     1 grated clove garlic
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp wholegrain mustard
     1/2 tsp sugar, honey or maple syrup (opt)
     2-3 tablespoons thick Greek 0-fat yoghurt
Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended. Check seasoning.

Comment:
'This is so delicious for something put together so easily.' 'Hard to believe something so fabulous was so quick & easy.' Local Conservative Office

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.